Kamp Lokal Aug 4, 2026

Push Press + Push Jerk + Jerk

5 Sets

3 Push Press + 2 Push Jerk + 1 Split Jerk @6/10 RPE

*Rest 2 minutes between sets.

Bench Press

Build to a 6RM Bench Press.

Successory Work

4 Sets

20 sec Max Weighted (Vest) Strict Handstand

Push Up

-rest 20 sec-

20 sec Max Strict Handstand Push Up

-rest 45 sec-

1.1 Weighted Strict Pull Up @ 95+% of heavy single from three weeks ago

-rest 2-3 minutes between sets-

*On pull ups: rest 30 sec b/t cluster reps. So each set of weighted pull ups will be 1 rep, rest 30 sec, 1 rep.

Pump Finisher

2 Sets

AMRAP-1 Double DB Curl

-rest:30-

AMRAP-1 Cable Tricep Pushdown

-rest :30-

AMRAP-1 GHD Single Arm Preacher Curl (each arm)

-rest :30-

AMRAP-1 Tricep Kickback

-rest 2 minutes between sets-

*AMRAP-1: one set of max reps, leaving one in the tank

METCON:

AMRAP 25 Minutes

25/20 Calorie Air Bike

25 Dumbbell Box Step Overs (50/35) (24/20)

50ft Handstand Walk

50ft Dumbbell Walking Lunge (50/35)

*Hold dumbbell however you prefer.

Target Rounds: 4+ rounds

Scaled: